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Belly fat isn’t anyone’s friend. We all hate it so why do we put up with it?
No one is breaking the internet balancing the Oreo’s bowl on their muffin top. Girls aren’t wearing shirts that say “JUICY” across their waistline. (However, the “I kicked anorexia’s ass” T-shirts are hilarious!!!) I mean if you have chub may as well laugh until you can do something about it!
WHAT IS BELLY FAT?
First, let’s start with the cold hard truth. Everyone has some belly fat! But too much belly fat can affect your health in a way that other fat doesn’t.
Some of your fat is right under your skin. While other fat is deeper inside, around your heart, lungs, liver, and other organs. Deep fat is called Visceral Fat and sometimes referred to as “heart attack fat”
You need some visceral fat. It provides cushioning around your organs.
But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
Visceral fat churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin.
If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart. Hence, “heart attack fat”.
WHAT CAN WE DO GET RID OF BELLY FAT
Anytime you lose weight from a diet, you usually lose weight in the belly first. Then for us ladies, our boobs are usually next! For some that’s a good thing. But for some, that’s a downfall.
So we’ve all heard the phrase, “Abs are made in the kitchen”. There’s so much truth to that!
What advice would I give about your diet, well first, PROTEIN!!!!!!!
As we get older, our body starts to produce more insulin which promotes fat storage, especially around the belly. High protein may protect you against insulin resistance.
Learning to eat correctly is the first step. The 2 Week Diet offers a complete step by step guide that breaks down every aspect of what to eat when and so on.
These are the percentages to follow at every meal.
If you like a quick easy way to eat clean, why not a slow cooker! Check out this great Slow Cooker Eating Clean Recipe Book!
Now remember to use common sense, when I say fats I don’t mean oreo’s, chocolate and butter! Those are saturated fats. We need to eat polysaturated fats like nuts, seeds, and fish.
Vigorous exercise trims all your fat. 30 minutes of moderate exercise, 5 days a week. Moderate exercise means raising your heart rate for 30 minutes.
Walking counts as long as you sweat and your breathing harder.
Jogging is a great way to get in your exercise and lose belly fat. So if you haven’t worked up to jogging, walking at an incline at a higher speed will give the same affect.
Yoga is the only form of exercise that is proven to lower cortisol levels and burn fat at the same time! Mandy Ingber (Jennifer Aniston’s yoga guru) has a great 20 minute yoga DVD for beginners, check it out!
Keep in mind, crunches will not get rid of belly fat! That’s a proven fact!
So the magic number of hours we should get each night is 6-8. Less than 5 hours of sleep increases visceral fat levels.
As we get older we should try to go to bed and wake up at the same time everyday, even the weekends. So chaotic sleep habits cause our internal clock to go haywire, which in turn causes the body to secrete fat storing hormones like cortisol. (See how often that word comes up!) So lower those stress levels with some better sleep!
So switch up your soda for green tea!
One or two TBSP’s of vinegar a day for eight weeks will show significant decrease in body fat. Also, I personally like to use Apple cider vinegar in my hot tea in the evenings. Plus, apple cider vinegar has several other benefits as well!
There are many studies that show alcohol intake can be a direct cause of belly fat. So as bad as it sucks to stop drinking all together, muffin tops suck more. Put the glass down!
Finally, comment below on your helpful tips to lose belly fat! PLUS, Don’t forget to subscribe and receive your FREE Full Body Workout Checklist!
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